The below is not medical advice - Always consult with your doc to make sure the below is suitable for your unique situation.
Let’s talk about how mushrooms can make your world magical…
And no, I’m not talking about the psychedelic kind (aka psilocybin). Although, don’t get me started on the incredible mental health research emerging there! 🍄✨ Today, we’re diving into the power of non-psychedelic strains like Lion’s Mane, Reishi, Cordyceps, and Turkey Tail. These functional mushrooms pack a serious punch when it comes to energy, brain function, immunity, mental health, gut health and longevity (1)… Honestly, at this point, if you told me they also folded laundry and paid my bills, I wouldn’t even question it 😂!
Science is catching up to what ancient cultures have known for centuries—medicinal mushrooms are packed with bioactive compounds like polysaccharides (ex: beta-glucans), terpenes, and proteins that can positively influence nearly every system in the body (1).
But here’s the key: to get the most out of these powerhouse fungi, you need a strategic plan. Below, I’ll break down exactly how to use them for maximum benefits, some good brands I've come across, and how to cycle them effectively. Let’s dive in!
It started with a client of mine who experienced a significant improvement in energy, mood, and overall well-being when she began drinking mushroom coffee. It even helped her come off Adderall, which is not easy to do! This intrigued me, so I dove into the research on mushrooms and became fascinated by the healing power of various strains.
Since then, I’ve been using mushrooms as outlined below. Many of my friends, without consulting each other, now call me a hippie 😂. Maybe it's because I now grow mushrooms in my bedroom 😂! After just a few weeks, I noticed a pleasant boost in my energy, mood, focus, digestion, sleep, and athletic performance. I'll take it!
Full disclosure—while there is promising research on the benefits of medicinal mushrooms (especially in areas like cognitive function, mood benefits, athletic performance and lung function), human randomized controlled trials on specific strains and their long-term effects are still limited. As the science evolves, let’s stay open to new findings and continue learning together. And since shroom research is in its infancy, I believe our shared experiences can be incredibly valuable here—so drop a comment on my YouTube video or Instagram post (@lindseydayfitness) to share what brands you’ve been using and your experience!
I also don't want to oversell this as a magic bullet... because there is no replacement for the boring basics; proper sleep, nutrition, exercise, and managing stress and emotional health.
Okay, now back to the shrooms🍄😃... Below, are the 3 strains I've been using and are some of the more popular ones: lion's mane, cordyceps. and reishi. However, there are many other wonderful strains like Turkey tail, maitake, shitake, etc. I’ll keep updating as I refine my approach!
How to Formulate a Mushroom Supplement Plan
Step 1: Start with 2 to 5 Months of a Therapeutic Dose
Use concentrated mushroom extracts for JUST A SHORT PERIOD OF TIME (2 to 5 months).
Their higher potency can more quickly support energy, cognitive function, immune health, gut health, etc. This is referred to as a therapeutic dose, which is often needed to combat various health conditions
Brands:
Reputable options include: Hifas da Terra (Europe-based), Gaia Herbs, and Life Cykel.
Look for brands that:
Use the fruiting body (mushroom cap) and not just the mycelium (mushroom root structure).
Retain a full spectrum of bioactive compounds like beta-glucans.
Are organic—mushrooms are nature’s cleaners, absorbing toxins from the environment to help purify it. But if they’re grown in soil sprayed with toxic herbicides and pesticides, they’re more likely to soak up those chemicals and pass them onto you.
Are third-party tested to ensure they're free from contaminants—because mushrooms absorb a lot from their surroundings, it’s important to verify they weren't grown in contaminated soil
⚠️ Beware of Low-Quality Products! Third-party testing has revealed that some mushroom supplements on the market contain little to no active compounds. This is especially true for products using mycelium grown on grain or wood, where manufacturers may harvest mostly the grain/wood substrate instead of actual mushroom material—reducing potency while cutting costs.
Dosing:
Following the manufacturer’s dosage instructions is typically effective.
Avoid excessive doses—case reports indicate that too-strong doses can cause side effects, reinforcing the importance of balance.
Work with a qualified healthcare practitioner and consult your doctor to determine your ideal dose.
Strains:
There are many different strains to choose from (ex: Lion's Mane, Cordyceps, Reishi, Turkey Tail, etc.), each with a unique health benefit. Read below to see which can suit you best!
Work with a qualified healthcare practitioner and check with your doc to determine which blends are most suitable to you!
Step 2: Transition to Whole Food Forms to Maintain Benefits and Balance
While it typically takes a couple weeks for the "magical" effects of the mushroom to kick in, I'm hesitant to stay on concentrated doses of anything indefinitely, and here's why...
Prolonged Use of Concentrated and High-Dose Isolates (even natural substances) is not natural for the body and often throws it off balance OVER TIME (2,3,4)!
There are NUMEROUS examples of this in research and I've seen this play out clinically many times!
Transition to whole food forms of mushrooms, which provide a natural balance of fiber, antioxidants, and micronutrients (2,3,4).
Depending on your health condition and goals, you may consider short 2 to 3 month Cycles of extracts followed by at least 2 months breaks from extracts.
Why This Approach Works
Therapeutic extracts work quickly but may overstimulate certain pathways if used long-term (3).
Whole food forms provide a sustainable way to maintain health, ensuring a balanced intake of beneficial compounds (2).
Avoids imbalance by not overloading on isolated bioactive compounds, keeping the body’s natural rhythms intact (2,3,4).
Can Improve memory, focus, and cognitive function (5,6,7,8).
Human Study: Lion's mane supplementation (1.8g for 28 days) improved cognitive performance (faster Stroop task completion) and showed a trend toward reduced subjective stress in healthy young adults, though further research with larger sample sizes is needed to confirm these effects (7).
Human Study: Lion's mane supplementation for 12 weeks significantly improved cognitive functions, as shown by the Mini Mental State Examination (MMSE), and may help prevent cognitive decline, possibly due to brain-boosting compounds like hericenones (8).
Supports mental clarity & neuroplasticity (5,6).
Gut Health & Digestion
Strengthens the gut-brain connection, supporting microbiome health (8,9,10).
May support healthy levels of gut microbes which can in turn help repair intestinal lining (useful for leaky gut & autoimmunity) (10,11).
Mood & Stress Regulation
Potential benefits for anxiety & depression via nerve function modulation (12,13).
Available for purchase in health food stores like Whole Foods
Reishi Benefits:
Immune System Modulation
Rich in beta-glucans & triterpenes that support balanced immune function (14,15,16).
May help regulate autoimmunity & chronic inflammation (14,15,16).
Stress & Sleep Support
Adaptogenic properties aid the body’s stress response (14,15,17).
Promotes relaxation & deep sleep (14,15,17).
Liver & Cardiovascular Health
Supports detox pathways & liver function (14,15,18).
May help improve cardiovascular health and cholesterol, although conflicting data (14,15,18).
Animal Studies: A systematic review and meta-analysis of 49 animal studies found that Reishi significantly lowered triglycerides, total cholesterol, LDL-Cholesterol, and VLDL while increasing HDL-C, with varying effectiveness depending on dosage (24)
Increases ATP production for improved stamina & performance.
Enhances oxygen utilization → great for athletes & respiratory health.
Lung & Respiratory Support
Can improve asthma, bronchitis & lung function (19,20).
Human Study: Cordyceps supplementation as an treatment for lung cancer improved tumor response rates, enhanced immune function, increased quality of life, and reduced adverse drug reactions (dosing at 6 g/day for 21 days over 3-4 cycles (20)
Improves VO2 max (oxygen uptake), making it beneficial for athletic performance (19,21).
Human Study: Three weeks of supplementation with a Cordyceps militaris mushroom blend significantly improved VO2max, ventilatory threshold, and time to exhaustion during high-intensity exercise, suggesting enhanced endurance benefits with consistent use (21).
More difficult to grow but check in with Mushroom Man who may have whole food forms available for purchase, depending on the time of the year https://www.mushroomman.com/
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